Fitness Progress Post-Surgery: From 145 lbs to 185 lbs/15% Body Fat

Fitness progress from September - now.

After my surgery in Jan 2023, I was 145 lbs. Now I'm at 185 lbs/15% body fat. Aiming to get down to 12% by summer.

I've been taking protein, creatine, and pre-workout throughout this journey, maximizing my efforts.

I'm also lifting my heaviest weights and constantly working to failure and hitting PRs weekly despite having a stoma.

I also work out my abs with leg raises, weighted crunches, planks, and various oblique exercises.

Intense fitness is possible. Just have to work up to it and know your body/limits.

Hello,

I just had surgery and it's been a little over 6 weeks post-op.

I know it's still early for me to hit the gym, but should I work on my core first before working out the other body parts?

What type of exercises did you do when you started back weight training?

It's extremely difficult to give you a safe answer.

Everyone is different and it's important to take things very slow and listen to your body.

I may be able to lift heavy weight, while someone else might sneeze and get a hernia.

Experience with training helps. When I first got back to the gym, I was very careful with my form and breathing techniques. I would never hold my breath when lifting heavy, which is usually the case for some trying to get in their last few reps. This will put unwanted pressure on your core.

Just take it slow and really pay attention to your body. Even to this day, I'll switch exercises if it feels off.

Keep in mind that I have like 20 years of conditioning and training prior to surgery. I'm also pushing myself more than I should sometimes, which is a risk that I've chosen to participate in.

If those pics are your 145 and 185 pictures, you look physically much better/healthier at 185 than the lighter weight. Hats off to keeping that physically fit, wish I could motivate myself that much.

Well done, Danno. I agree with Alex. Xx

The first picture was from just a few months ago. I looked very unhealthy and much smaller after my surgery. I do feel much healthier now that I've been able to bring fitness back in full force.

You look amazing. What was your first step post-surgery for fitness? I lift 4 days a week and do Pilates or yoga on off days. Surgery is scheduled in a week. The lack of exercise post-surgery has been my biggest concern. Exercise makes me feel good mentally as well as physically, so I'm scared I will get a little depressed without it.

Thank you!

Hi:

I have a urostomy, and within the past 3 years, I have been having increased kidney stones that have to be removed from my right kidney through my back. I am physically fit and eat a kidney stone diet along with drinking 3 liters of water daily. Unfortunately, I am unable to reduce my kidney stones because the stones are caused by chronic infection from the urostomy. (I never thought taking the bladder out and wearing a bag that this would happen). So far, no hernia around the stoma. I work on strengthening my core at least twice a week. It takes lots of time to get strong in the core due to 12 abdominal surgeries with lots of internal adhesions.

I love the gym and doing my weight lifting, along with yoga and cardio-drumming. Now, since my last surgery, I can do no strenuous exercise, so far doing the treadmill for 45 minutes and daily walking. I have two more weeks to go and am bored.

 

I love your post about ostomates who can live a healthy lifestyle, and you have done well in your journey and set a great example! You have done WELL!

I feel so much healthier and better living the healthy lifestyle, and eating a healthy diet managed to lose my extra weight, 55 lbs in a year. September 2023 - I climbed up Teton Mountain in Yellowstone and did 20,000 steps straight up a narrow rocky path - it was a challenge, but I was proud I had the stamina to do the climb. Pretty fun for an ostomate.